Times change, research evolves and updated health advice replaces the old. Here are some updates that may change the way you view your diet and health habits:
- You don’t need to drink 8 glasses of water each day. Hydration is still important and all liquids count, even drinks previously considered dehydrating such as coffee and tea. Fruits, vegetables, and soups all contain water that contribute to hydration. Depending on your diet, about 25% of your water intake may come from foods. New guidelines suggest that healthy people can let thirst be their guide to ensure they are getting their daily fluid requirement.
- Enjoy that cup (or two) of coffee. Coffee contains phytochemicals that act as antioxidants and give your brain a boost by aiding memory and concentration and helping to reduce the risk of dementia and Alzheimer’s disease. New studies suggest that drinking coffee daily may lower the risk of developing heart disease and type 2 diabetes.
- Yes, you can have eggs. Newer studies have found that trans and saturated fats not dietary cholesterol are more likely the culprits contributing to heart disease. Eggs are a lean protein and contain vitamins A and D. Healthy individuals with normal blood cholesterol levels should feel free to enjoy eggs regularly.
- Frozen fruits and veggies are just as nutritious as fresh. Picking at their nutritional peak and then freezing locks in nutrients. Fresh foods may lose nutrients as a result of exposure to air, heat, and water. Frozen fruits are great for smoothies or adding to breakfast foods like plain Greek yogurt or steel cut oats.
- It’s okay to sleep in on weekends. While we may have good intentions, most of us have schedules that don’t allow us to get to bed and rise at the same time seven days a week. “Sleep banking,” especially in advance of late nights, can help you avoid the symptoms of impaired cognitive performance and reduced alertness.
- If you can’t make it to the gym, just plain movement like standing or walking can positively impact insulin sensitivity. Working out for an hour and then remaining sedentary for 23 is less healthy than making the effort to be more active whenever you can. Those old adages like taking the stairs instead of the escalator or parking your car further away from the shops when running errands creates more sustained movement, which stimulates glucose stabilizing enzymes.
- You can eat before exercising. Studies have found that eating easily digestible carbohydrates an hour before exercising generally allows for a longer workout.
- Nuts are a healthy snack choice. While it’s true that as much as 75% of a nut is fat, it’s loaded with healthy fats that your body needs. They’re also a good source of protein and fiber. They are high in calories so if you are watching your weight, limit yourself to a handful each day.
- All olive oils are not created equal. To get the cancer fighting, heart-healthy benefits of olive oil choose good quality extra virgin olive oil, which has the highest levels of polyphenols and antioxidants.
- One soda per day will affect your health. According to Dr. Adam Bernstein, MD, DSc, of Cleveland Clinic’s Wellness Institute, daily soda consumption is directly linked to a 16% increased risk of stroke. A study published in the Journal of the American Medical Association found that women who drank one or more sugary drinks per day increased their risk of developing type 2 diabetes by 83% compared to those who consumed less than one soda per month.
- Fast food salads are not always healthier than burgers. The fact is the fat and calorie content of fast food salads are often the same or higher than unhealthy sandwiches and burgers, especially when topped with full fat salad dressings and fried chicken.
- You can’t necessarily get all your RDA’s of vitamins and minerals through diet alone. Even those of us who endeavor to eat nutritiously on a daily basis may come up short on B vitamins, vitamin D and minerals such as iron, magnesium and zinc. For optimal amounts of vitamins and minerals and the goal of optimal health, consider a daily multivitamin and mineral supplement for dietary insurance. Even greater health benefits may be realized with a healthy diet and the addition of supplements.
Women’s Multiple by Progressive Labs – This comprehensive multivitamin and multi-mineral formula is designed specifically to meet women’s nutritional needs and support overall health.
AI’s Formula (Basic Nutrients for Men Over 40) by Thorne Research – This comprehensive multiple vitamin-mineral formula is designed to support the metabolic functions of mature men.
Longevity Nutrients by Pure Encapsulations – Designed to support healthy aging, this hypo-allergenic, nutrient rich, highly bioavailable multivitamin, multi-mineral, and trace element supplement is formulated for men and women over 60 years of age.